”31 Heroes”
Teams of 2
AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)

One partner working inside. Continuous 400 Meter Run with Wreck Bag (70/50). Switch upon return from run.

“Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

1. Odd-Object Sprint
   For Time:
   600 Meter Run
   400 Meter Wreck Bag Carry (50/35)
   200 Meter Kettlebell Farmers Carry (53’s/35’s)
   400 Meter Wreck Bag Carry (50/35)
   600 Meter Run

2. Aerobic Capacity
   5-4-3-2-1:
   Minutes on the Assault Bike
   Rest Half the Time Between Sets

16 E2MOM
3 POWER CLEANS
3 FRONT SQUATS
3 PUSH JERK

3 RFT
30 KB SWING
20 POWER CLEANS
10 PUSH JERK
5 HSPU/ HS HOLD 30"

3 x

300 m run
12 valakyykkyä

Open 19.2 or RestDay!

For Time
Buy in: 30 Partner DL @200/140kg

50 Partner wall ball shots @9/6kg
40 Cleans @60/40kg
50 Partner Wall Ball Shots
30 Cleans @70/45kg
50 Partner Wall Ball Shots
20 Cleans @80/50kg
50 Partner Wall Ball Shots
10 Cleans @90/55kg

Buy out : 30 synchronized burpees

Time Cap: 40 minutes

*Teams use only one wall ball and one barbell! One throws the ball the other one catches it and visa versa!

4 Sets - Focus on control of each movement - move slow and deliberately
6-8 Half Kneeling Single Arm Landmine Press @ 2111 tempo
rest 30sec
12 Banded Monster Walks (forward and backward)
rest 30sec
20sec Star Side Plank/side
rest 60sec

Teams of 3
For Time:
100/70 Calorie Row
100 Dumbbell Snatches (50/35)
100 Lateral Barbell Burpees
100 Thrusters (115/80)
100 Lateral Barbell Burpees
100 Dumbbell Snatches (50/35)
100/70 Calorie Row

For Time:
200 Toe Touches
100 Alternating Overhead Lunges (25/45lb bumper plate)
50 Plate Walkovers

100 Toe Touches
50 Alternating Overhead Lunges
25 Plate Walkovers

50 Toe Touches
25 Alternating Lunges
12 Plate Walkovers

*Toe touch= both feet have to be in the air simultaneously
*Lunges= Back knee has to touch the ground at the bottom and feet have to come together at the top (Place plate down to the ground when resting, don't drop it)
*Plate Walkover= both hands have to touch the ground

voimistelua:

*kuperkeikka eri variaatioita
*kärrynpyöriä
*yhdenkäden kärrynpyöriä
*renkailla skin the cat
*renkailla pitoja